When we exercise, our body is heated, so it would not be “blown” it is sweating at the high temperature decreases. Depending on temperature, humidity and intensity of physical activity in which we are, the body will secrete more or less sweat and thus will lose lots of fluids.

Do not rely on thirst, which gives us the signal that we are “without water” when it is already too late. It is very important to drink plenty of fluids before exercise , as well as during and after exercise for muscles to “do their job,” and we are less tired.

Experts advise drinking two liters of water a day, and if you do exercise, this amount has to be bigger. Drink two glasses of water an hour or two before you exercise your body.

During exercise, regardless of whether you are running, race walking, aerobics or circuit training in the gym, drink between 1.2 and 1.8 deciliter of water every fifteen minutes. Also, when you’re done with the exercise, the water should not be a stranger to you.

If you wish to be surgically precise in the amount of water you should drink, weigh before and after exercise and drink a six deciliter of water for every 0.45 kg lost.

What type of fluid is the best drink for hydration of the body?

For most physical activities, it is drinking water. 

If you exercise more than one hour, dilute fruit juice with water or a drink designed for athletes (you can buy at the store or most fitness centers) – This will bring the necessary carbohydrates for energy and will compensate the lost electrolytes (potassium, magnesium and sodium) from sweat.

Sports drinks like Gatorade, Powerade and All Sport will give you the necessary dose of energy for intense physical activity because they make up for lost fluid speed and raise blood sugar (glucose).The ideal ratio should be 14 grams carbohydrates, 28 milligrams of potassium and 100 milligrams of sodium in a bottle of 0.25 liters. Recommended carbohydrates from glucose, sucrose and fructose as quickly absorbed. Be sure to avoid carbonated and sweetened drinks.

Every day there is an increasing number of new “functional water”  on the market  - water that have enriched certain ingredients and nutrients to achieve certain results. Devote some attention to their declarations and really learn what they have. Concentrate on the amount of minerals, carbohydrates and sugar.